Starting the day with a healthy breakfast can not only jumpstart your morning but it can help you stay focused and improve your performance in physical activities.
So what should I eat you ask? Ideally you should keep it balanced and combine both a protein source and a healthy whole grain carbohydrate source..as well as something from the fruit/vegetable group. Some simple, healthy brekfast ideas are:
-Veggie omelet with whole wheat toast
-A low sugar/whole grain cereal (hot or cold) with fruit and low fat milk
-A yogurt "parfait"" low fat yogurt, fruit, some granola or cereal..with maybe a sprinkle of nuts on top
-Hard cooked egg, whole grain English muffin and a banana
-Whole grain toast with peanut butter or try almond butter and a piece of fruit
Some other ideas on how to "Build your own Breakfast":
Choose from a list:
Start with: (choose one or more):
-Whole grain/low sugar cereal
-Cream of wheat
-Oatmeal
-Whole grain English muffin
-Whole grain pita bread
-Whole grain toast
-Whole grain tortilla wrap
Then Add: (choose one or more):
-Fat free/low fat 1% milk
-Fat free cottage cheese
-1 Egg or 3 egg whites
-1 slice/1 oz. low fat cheese
-8 oz low fat/fat free yogurt
Top it off with: (choose one or more)
-1 tablespoon chopped or sliced/raw nuts (walnuts, almonds, etc.)
-1 tablespoon jam
-1 tablespoon peanut butter or almond butter
-1 oz Canadian bacon
Power it up with fruits and veggies by adding:
-your favorite fruit: banana, strawberries, apple, blueberries, etc
Experiment with a fruit you may have never had before such as: mango, papaya, kiwifruit
-Add veggies to your omelet: red peppers, broccoli, spinach, mushrooms, sliced tomato...
Be creative!
If you are short on time..make a delicious smoothie in the blender:
Blend:
1 cup low fat/fat free milk or yogurt
add your favorite fruit:1 banana or a handful or berries
ice
Sweetener such as honey
a cup of ice
Enjoy!!
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